Crunches aren’t the only way to strengthen your core: As this Pilates abs workout shows, you can work that all-important center of your body with a whole bunch of more functional moves.
The next installment of Sweat With SELF’s new Pilates series puts your entire core into focus. Sina Riemann, a certified personal trainer and Pilates instructor based in New York City, will take you through a 15-minute, no-equipment workout that hits all those important muscles, including your rectus abdominus (the front of your abdomen), obliques (on your sides), and transverse abdominus (deep muscles between your ribs and pelvis). A strong core is vital, since it helps you move safely and efficiently—whether we’re talking about everyday life or in the gym.
In this workout, you’ll cycle through some famous Pilates abs exercises, including the seated leg lift, Plates one hundred, mermaid (and mermaid with archer, to kick it up a notch or two), high plank with twist, plank with hip dip, and side plank, among other plank variations. Throughout your routine, you’ll get tips and tricks to personalize your workout to your fitness level. For instance, bending your knees or raising your legs in the Pilates one hundred can make the move a little easier and more accessible to folks just starting out.
Throughout many of these exercises, you’ll be cued to make tiny moves rather than big, sweeping ones. By keeping your range of motion small, you’ll really get those muscles firing.
Ready to get started? Grab a yoga mat, set aside 15 minutes, and get ready to get stronger with this Pilates abs workout!
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